Yoga Wheel for Beginners — Safe Poses to Start.

The wheel looks intimidating. Start with these 3 safe poses first.

1. Supported backbend (against wall)

Place the wheel behind your lower back. Feet against the wall. Lean back slowly. Hold 3 breaths. This is the safest entry pose.

2. Seated spinal stretch

Sit on the floor. Wheel behind you. Hands on the wheel. Lean back, stretch your spine. Great for releasing tension.

3. Chest opener

Kneel. Wheel under your chest. Fold forward. Let the wheel roll slowly. Opens the front body.

What not to do

Don't drop straight back without support. Don't put your full body weight on it immediately. Go slow.